Sunday 220403
Sunday 220403
Karen
For time:150 wall-ball shots
♀ 14-lb ball to 9-ft target
♂ 20-lb ball to 10-ft targetPost time to comments.
Compare to 210603.Scaling:
This classic benchmark contains a high volume of a light weightlifting movement. Choose a load that allows you to hang on for large sets. Pacing and strategic rest periods will be required to log your best time.Intermediate Option:
For time:
150 wall-ball shots♀ 10-lb ball to 9-ft target
♂ 14-lb ball to 10-ft targetBeginner Option:
For time:
75 wall-ball shots♀ 6-lb ball
♂ 10-lb ball
Friday 220401
Friday 220401
Complete as many rounds as possible in 15 minutes of:
15 dumbbell rows, left arm
15 dumbbell rows, right arm
50-ft handstand walk♀ 35-lb DB ♂ 50-lb DB
Post rounds completed to comments.
Compare to 200417.Scaling:
Reduce the load. If you are unable to hold a handstand, modify the handstand walk and spend that portion practicing by putting weight on your hands — i.e., plank hold, bear crawl, wall walk, or hold a weight overhead.Intermediate Option:
Complete as many rounds as possible in 15 minutes of:
15 dumbbell rows, left arm
15 dumbbell rows, right arm
25-ft handstand walk♀ 25-lb DB ♂ 35-lb DB
Beginner Option:
Complete as many rounds as possible in 15 minutes of:
10 dumbbell rows, left arm
10 dumbbell rows, right arm
25-ft waiter walk, left arm
25-ft waiter walk, right arm♀ 15-lb DB ♂ 20-lb DB
Thursday 220331
Thursday 220331
Back squat 5-5-3-3-3-1-1-1-1-1 reps
Post loads to comments.
Compare to 150319.Scaling:
Experienced athletes should pick loads that allow them to attempt to set a PR in the later sets. Newer athletes can use this session as an opportunity to drill the movement.Beginner Option:
Back squat 5-5-3-3-3-3-3-3-3-3 reps
Wednesday 220330
Wednesday 220330
Complete as many rounds as possible in 10 minutes of:
15 deadlifts
15 hand-release push-ups♀ 95 lb ♂135 lb
Post rounds completed to comments.
Scaling:
A classic combo of deadlifts and pushing. The deadlifts are meant to be light and fast. On the hand-release push-up, descend to the floor in a solid plank, maintain tension, release the hands from the ground, and finally, rise with your chest and hips at the same rate.Intermediate Option:
Complete as many rounds as possible in 10 minutes of:
15 deadlifts
15 hand-release push-ups♀ 75 lb ♂115 lb
Beginner Option:
Complete as many rounds as possible in 10 minutes of:
10 deadlifts
10 elevated push-ups♀ 45 lb ♂ 65 lb
Monday 220328
Monday 220328
9-6-3 reps for time of:
Snatches
Burpee box jump-overs♀ 30-in box, 135 lb
♂ 30-in box, 185 lbPost time to comments.
Compare to 210411.Scaling:
This workout contains difficult movements at a low enough volume that they should be performed at a sprint pace. The snatch load should be heavy enough that touch-and-go is not sustainable but light enough that long breaks between reps can be avoided.Intermediate Option:
9-6-3 reps for time of:
Snatches
Burpee box jump-overs♀ 24-in box, 115 lb
♂ 30-in box, 155 lbBeginner Option:
9-6-3 reps for time of:
Snatches
Burpee box step-overs♀ 15-in box, 55 lb
♂ 20-in box, 75 lb
Sunday 220327
Sunday 220327
2022 Individual Quarterfinal Workout 3
For time:
8 wall-ball shots
4 shuttle runs
1 rope climb
16 wall-ball shots
8 shuttle runs
2 rope climbs
24 wall-ball shots
12 shuttle runs
3 rope climbs
32 wall-ball shots
16 shuttle runs
4 rope climbs
24 wall-ball shots
12 shuttle runs
3 rope climbs
16 wall-ball shots
8 shuttle runs
2 rope climbs
8 wall-ball shots
4 shuttle runs
1 rope climbTime cap: 25 minutes
♀ 14-lb medicine ball, 10-ft target, 50-ft shuttle (25 out, 25 back), 15-ft rope
♂ 20-lb medicine ball, 10-ft target, 50-ft shuttle (25 out, 25 back), 15-ft ropeScaling:
Intermediate athletes can complete this workout as prescribed and just stop at the 25-minute cap. Choose a medicine ball that allows you to complete the large middle rounds in no more than 3 sets. Consider reducing the number of shuttle runs.Beginner Option:
6-lb medicine ball, 9-ft target, 25-ft shuttle (out and back counts as 2), lying to standing rope climbs
10-lb medicine ball, 9-ft target, 25-ft shuttle (out and back counts as 2), lying to standing rope climbs
Saturday 220326
Saturday 220326
Shoulder press 10-10-10-10-10 reps
Post loads to comments.
Compare to 200423.Scaling:
Most athletes can perform this workout as prescribed. Newer athletes should focus on maintaining sound mechanics rather than trying for max loads.
Thursday 220324
Thursday 220324
Complete as many rounds as possible in 7 minutes of:
10 squat cleans
20 sit-ups♀ 65 lb ♂ 95 lb
Post rounds completed to comments.
Compare to 100506.Scaling:
This couplet is light and short. Choose a weight for the squat clean that allows you to complete the reps in 1-2 sets each round.Beginner Option:
Complete as many rounds as possible in 7 minutes of:
10 squat cleans
20 sit-ups♀ 22 lb ♂ 35 lb
Wednesday 220323
Wednesday 220323
Complete as many rounds as possible in 20 minutes of:
5 strict chest-to-bar pull-ups
10 ring push-ups
20 box step-ups♀ 24-in box ♂ 30-in box
Post rounds completed to comments.
Compare to 200720.Scaling:
Consider the benchmark Cindy and choose modifications that are more challenging than your last performance.Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
5 strict pull-ups
7 ring push-ups
20 box step-ups♀ 24-in box ♂ 30-in box
Beginner Option:
Complete as many rounds as possible in 20 minutes of:
5 assisted pull-ups
10 assisted push-ups
20 box step-ups♀ 16-in box ♂ 20-in box
Tuesday 220322
Tuesday 220322
5 rounds for time of:
15 barbell lunges
75 double-unders♀ 95 lb ♂ 135 lb
Post time to comments.
Scaling:
Reduce the load on the lunges. If you are not proficient on the double-unders, reduce the reps or work on double-unders for 2:00 each round.Intermediate Option:
5 rounds for time of:
15 barbell lunges
50 double-unders♀ 65 lb ♂ 95 lb
Beginner Option:
4 rounds for time of:
15 lunges
50 single-unders